12-Week Spring Strength Workout Program

Exercise 1 of 7

Leg Press

Equipment

Sets

5

Reps

12-20, 6-12*

Rest

60 sec

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 2 of 7

Hack Squat to Calf Raise

Equipment

Sets

5

Reps

12-20, 6-12*

Rest

60 sec

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3 of 7

12-Week Spring Strength Workout Program

Equipment

Sets

4

Reps

12-20, 6-12*

Rest

--

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 4 of 7

Leg Curl

Equipment

Sets

4

Reps

12-20, 6-12*

Rest

60 sec

How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 5 of 7

Single-Leg Step-Up

Equipment

Sets

3

Reps

12-20, 6-12*

Rest

--

*Each side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 6 of 7

Bulgarian Split Squat

Equipment

Sets

3

Reps

12-20, 6-12*

Rest

60 sec

*Each side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 7 of 7

Standing Calf Raise

Equipment

Box

Sets

--

Reps

100*

Rest

60 sec

Play How to

*Perform as many sets as needed to reach 100 reps. Use weights.